Sun 28th Apr 2024 at 1:42pm by serasqueak
Run > Long Run
- showers
-
Time
2:41:50
-
Miles
14.41
-
Min/mi
11:14
-
Pacing
90.7%
-
WAVA
47.28
-
Stride(cm)
82
-
Cals
1727
-
Cadence
175
-
BPM
154
-
%MHR
90
-
B/mi
1728
-
Asc(m)
344
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1km - 7:06(7:06/km) 132/149bpm [937b/km] 74cal
2) 1km - 6:55(6:55/km) 146/155bpm [1010b/km] 75cal
3) 1km - 6:57(6:57/km) 146/152bpm [1014b/km] 73cal
4) 1km - 6:59(6:59/km) 146/153bpm [1021b/km] 73cal
5) 1km - 7:11(7:11/km) 148/156bpm [1063b/km] 72cal
6) 1km - 6:54(6:54/km) 154/159bpm [1062b/km] 76cal
7) 1km - 6:35(6:35/km) 157/164bpm [1034b/km] 74cal
8) 1km - 7:16(7:16/km) 153/161bpm [1111b/km] 77cal
9) 1km - 6:33(6:33/km) 159/162bpm [1042b/km] 75cal
10) 1km - 6:45(6:45/km) 159/166bpm [1074b/km] 76cal
11) 1km - 6:48(6:48/km) 157/164bpm [1067b/km] 74cal
12) 1km - 6:50(6:50/km) 154/164bpm [1053b/km] 75cal
13) 1km - 7:26(7:26/km) 153/159bpm [1137b/km] 75cal
14) 1km - 6:57(6:57/km) 154/158bpm [1071b/km] 72cal
15) 1km - 7:06(7:06/km) 153/162bpm [1086b/km] 73cal
16) 1km - 7:15(7:15/km) 156/164bpm [1130b/km] 74cal
17) 1km - 6:52(6:52/km) 156/161bpm [1071b/km] 70cal
18) 1km - 6:58(6:58/km) 160/169bpm [1114b/km] 76cal
19) 1km - 6:47(6:47/km) 161/164bpm [1092b/km] 73cal
20) 1km - 6:51(6:51/km) 163/166bpm [1117b/km] 76cal
21) 1km - 7:42(7:42/km) 158/167bpm [1216b/km] 77cal
22) 1km - 6:48(6:48/km) 161/169bpm [1095b/km] 75cal
23) 1km - 7:09(7:09/km) 165/170bpm [1181b/km] 79cal
24) 0.19km - 1:10(6:13/km) 168/172bpm [1044b/km] 13cal
7:06 6:55 6:57 6:59 7:11 6:54 6:35 7:16 6:33 6:45 6:48 6:50 7:26 6:57 7:06 7:15 6:52 6:58 6:47 6:51 7:42 6:48 7:09 1:10
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:47 |
5:47 |
11:35 |
124 81-147 |
1436 |
166 106-170 |
35/16 |
1.00 |
11:18 |
5:30 |
11:00 |
144 135-148 |
1585 |
170 166-172 |
14/14 |
1.50 |
16:53 |
5:35 |
11:11 |
149 145-155 |
1665 |
169 166-172 |
13/10 |
2.00 |
22:27 |
5:34 |
11:08 |
144 138-148 |
1603 |
169 164-170 |
12/21 |
2.50 |
28:06 |
5:39 |
11:18 |
146 141-153 |
1651 |
168 114-174 |
13/7 |
3.00 |
33:53 |
5:47 |
11:35 |
149 131-156 |
1725 |
163 122-174 |
9/18 |
3.50 |
39:30 |
5:36 |
11:13 |
151 128-159 |
1693 |
169 126-172 |
21/14 |
4.00 |
44:55 |
5:25 |
10:51 |
155 150-159 |
1681 |
171 166-174 |
17/12 |
4.50 |
50:15 |
5:20 |
10:40 |
158 148-164 |
1685 |
174 164-178 |
13/13 |
5.00 |
56:11 |
5:56 |
11:53 |
150 131-161 |
1781 |
174 168-180 |
20/15 |
5.50 |
1:01:28 |
5:17 |
10:33 |
159 155-162 |
1678 |
177 172-182 |
15/12 |
6.00 |
1:06:47 |
5:20 |
10:39 |
158 151-162 |
1684 |
179 170-184 |
16/22 |
6.50 |
1:12:16 |
5:29 |
10:57 |
158 149-166 |
1731 |
179 174-182 |
16/13 |
7.00 |
1:17:53 |
5:37 |
11:14 |
153 136-162 |
1718 |
175 112-182 |
12/22 |
7.50 |
1:23:20 |
5:27 |
10:54 |
157 139-164 |
1710 |
179 172-182 |
17/18 |
8.00 |
1:29:24 |
6:04 |
12:08 |
154 144-158 |
1869 |
171 124-180 |
14/15 |
8.50 |
1:34:52 |
5:28 |
10:57 |
153 143-158 |
1674 |
176 170-180 |
20/18 |
9.00 |
1:40:48 |
5:55 |
11:51 |
152 139-158 |
1801 |
171 112-182 |
13/12 |
9.50 |
1:46:18 |
5:30 |
11:00 |
156 152-162 |
1717 |
178 172-182 |
15/14 |
10.00 |
1:52:15 |
5:57 |
11:54 |
155 144-163 |
1844 |
174 170-178 |
13/19 |
10.50 |
1:57:44 |
5:30 |
10:59 |
156 149-161 |
1714 |
176 168-182 |
16/16 |
11.00 |
2:03:22 |
5:38 |
11:15 |
158 150-162 |
1778 |
178 164-182 |
8/10 |
11.50 |
2:08:50 |
5:28 |
10:56 |
162 156-167 |
1772 |
182 128-190 |
11/13 |
12.00 |
2:14:17 |
5:27 |
10:55 |
162 156-164 |
1767 |
184 180-188 |
11/9 |
12.50 |
2:19:55 |
5:37 |
11:15 |
163 158-166 |
1833 |
182 172-188 |
23/14 |
13.00 |
2:26:13 |
6:18 |
12:37 |
155 133-166 |
1955 |
171 112-184 |
19/15 |
13.50 |
2:31:42 |
5:29 |
10:58 |
159 154-164 |
1744 |
182 170-188 |
19/30 |
14.00 |
2:37:19 |
5:37 |
11:14 |
165 161-169 |
1854 |
181 176-184 |
21/14 |
14.41 |
2:41:51 |
4:32 |
11:06 |
166 160-172 |
1843 |
182 168-186 |
26/26 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
97.8 |
176 |
14.2 |
2:38:21 |
11:07 |
Walk |
2.0 |
121 |
0.2 |
3:14 |
19:50 |
Still |
0.2 |
- |
- |
16 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:34 |
10:21 |
35.87% |
More |
800m |
5:11 |
10:26 |
39.10% |
More |
1km |
6:30 |
10:28 |
40.59% |
More |
Mile |
10:34 |
10:34 |
42.47% |
More |
5k |
33:54 |
10:55 |
46.23% |
More |
5 miles |
55:07 |
11:01 |
46.42% |
More |
10k |
1:08:44 |
11:04 |
46.60% |
More |
10 miles |
1:51:39 |
11:10 |
47.17% |
More |
Half |
2:26:55 |
11:13 |
47.08% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:34 |
9:34 |
46.90 |
5km |
31:49 |
10:14 |
49.27 |
5M |
52:42 |
10:32 |
48.55 |
10km |
1:06:21 |
10:41 |
48.27 |
10M |
1:49:52 |
10:59 |
47.94 |
Half |
2:26:17 |
11:10 |
46.96 |
20M |
3:49:04 |
11:27 |
47.08 |
Mara |
5:04:59 |
11:38 |
46.76 |
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